by Chris Shugart

The Study of Calories

What if we kept our diet the same but did a buncha cardio? Can we lose fat? How much? What about muscles? Check out this tutorial.

Simply put, choose one of these options to lose fat:

1. Eat fewer calories than your maintenance intake (dietary calorie deficit)
2. Consume or burn more calories (calorie deficit through exercise)
3. Eat less than care AND burn more calories with exercise

Yes, hormones, sleep, nutrient timing, and other factors play a role, but calories play a major role in any fat loss event.

Most of us choose number three when it comes to losing fat: we switch between “calories-in” and “calories-out.” But what would happen if we stuck to maintenance calories and found an energy deficit just by exercising? What if the workout was just cardio? And what if we found ourselves in a 1000-calorie deficit by doing two hours of daily cardio for 93 days?

Well, we probably wouldn’t! Fortunately, some researchers have done it, and there’s a lot we can learn from their crazy study.

Calories-Out Just Study

This lesson was crazy hard. The researchers recruited seven pairs of obese, identical conjoined twins to live in a research facility for several months. All meals were prepared for them and they were monitored by two researchers each time they ate to make sure they were consuming the correct number of calories required for the study.

During the initial evaluation, the 14 participants underwent every imaginable test to determine their maintenance regimen, including body weight, skin tone, blood work, biopsies…you name it.

Remember, the goal was to put them in a calorie deficit, not to cut calories. Their diet was not “food” – it was a diet of care and made for every young man. Macros were 50% carb, 15% protein, and 35% fat.

For exercise, participants rode a stationary bicycle (light to moderate) for a total of two hours per day: one exercise in the morning and one in the afternoon. The researchers made sure that everyone burns 1000 calories from exercise per day. They did this for 10 days in a row, with a day off, and repeated it several times. Made it to 93 days of being in a calorie deficit.

Are They Dead?

No. On average, they lost 11 kilograms without noticeable muscle loss. Some lost only 2 kilograms; some lost up to 17.5, but the average was 11.

What Can We Learn?

Cardio works. Sure, it has limitations and drawbacks, but it works despite all the influencers on social media saying, “Cardio doesn’t work!” Obviously, it is. Hey, I wish everyone would gain weight and lose muscle, so I would have an excuse to avoid cardio, but it never happened.

Based on CICO calculations (calories-in calories-out), the researchers expected to lose more fat. They ran the numbers and figured the average weight loss would be 14 pounds. So why only 11?

According to Dr. Bill Campbell, the topics of metabolisms probably changed as the study progressed. Like food, the body adapts to aerobic exercise. Sometimes this happens because “the body adapts to increased physical activity by reducing the energy used in other physical activities, especially non-exercise thermogenesis or NEAT,” Dr. Campbell says.

This is something that competitive bodybuilders realize: the more they increase their cardio, the less they want to move outside of the gym. In the case of this study, their 1000-calorie deficit may have turned into an 800-calorie deficit because they sat around at times, burning 200 fewer calories. Cardio still worked, but the calorie count changed. Your body, that sneaky guy, fights you like a ninja when you’re trying to lose fat.

Some of the subjects lost 2-3 kilograms while others lost 15-17. They all did the same exercise and ate the same diet. This reminds us not to compare our results with those of others. Although genetically identical twins had similar rates of fat loss, they were also not identical. For example, one twin lost 13 kilograms while his brother lost 9. Same exercise, same diet, same genes, but different results.

Calorie-out only fat loss plans can work. Eat what you normally eat and walk more. But it’s hard to do outside the lab.

I suspect most people don’t see fat loss because all they do is add cardio without being very conscious of what they eat. Cardio is good, but if they’ve been gaining weight slowly for years then they’re probably eating a lot of excess calories. The calories they burn through cardio only put them back on when they eat, but they keep their bodies overweight. (Try my 5/2 Protein diet if that’s you.)

Should I Do Two Hours of Cardio a Day?

No, but it helps a little. Dr. Campbell suggests a “sequential fat loss plan.” This is a fancy way of saying don’t fire all your fat loss bullets at once.

First, take care of the “calories-in” part of the equation: cut 300 to 500 calories a day by eating less. Your body will eventually adapt and slow down the rate of fat loss. NOW fire another bullet: add cardio as a new boost.

Although the people in this study were sedentary, people who lift muscles can be prone to muscle loss, so keep your protein high and lift regularly to prevent it. Shoot for one gram of protein per pound of body weight and use MD Protein (Buy on Amazon) making it easier to hit that number. As a bonus, MD Protein contains micellar casein, the only protein proven to be anti-catabolic.

References

1. C Bouchard, and others. “Response to intermittent high-intensity exercise in identical twins,” Obesity Research, 2013. DOI: 10.1002/j.1550-8528.1994.tb00087.
2. The Body Through Science, Dr. Bill Campbell. April, 2024, Issue 22.

Written by Tony Mballa

With a degree in electrical engineering, Geoffrey Onyango was determined to succeed. His friends and family were enthusiastic about his prospects for financial success, due to the popular belief that engineers are well paid for their work.

Unbeknownst to them, Onyango was not interested in going down that particular route. He had found something even more exciting that he wanted to work on – a career as a fitness trainer.

Onyango changed the concept from making electrical appliances to shaping the human body with the required precision. What he discovered made him full of hope and joy for a bright future full of satisfaction and happiness.

After telling friends and family about her decision to become a fitness trainer, she was surprised by the cold reception she received.

They thought he had lost his mind. It surprised them that Onyango made the decision he did, considering how many hours he spent at the Jomo Kenyatta University of Technology, shaping his future as an electrical engineer.

His family and friends disagreed with his decision to focus solely on sports, believing that he would be better off pursuing engineering. “My friends and family were like, you’re an engineer,” he said, quoting a cousin.

SAME GAMES

Undaunted by the negative feedback and many icy responses that poured cold water on his desires, Onyango took a firm step to fulfill his dreams in sports.

“I was like, I have a passion for this.” He never regretted his decision. Onyango is establishing himself as a fitness trainer and his business has grown tremendously.

He rubs shoulders with the world’s greatest athletes today, such as 21-year-old Bahraini athlete Winfred Yavi, a native of Kenya who won the gold medal at the 2024 Summer Olympics and set a new Olympic record in the steeplechase in seas of 3000 meters.

His high-profile client list also includes three-time Olympic gold medalist and women’s 1500m world champion Faith Kipyegon.

Born on October 5, 1981, Onyango attended Park Road Primary School before being admitted to Nyabondo High School after completing his Kenya Certificate of Primary Education examination. “I didn’t really like sports until I went to Nyabondo, where I played football for the school team,” he said.

“I was popularly known as Kobole, a nickname at school because I left my mark on defense as a midfielder. When I was in Form 3, I played number four. Then I moved on to form five.” During this time, Geoffrey became interested in sports and experimented with different techniques.

“It was then that I realized that I excelled in sports. I actively participated in football and sprinting, 400 meters. I was Nyanza champion for two years in 400 meters, in after that I was third in the population,” he said.

Inspired by his outstanding performances on the field and the stadium, Onyango continued his athletic endeavors at Jomo Kenyatta University, where he gained admission after passing his Kenya Certificate of Secondary Education in bright colors.

“After receiving my KCSE results, I was accepted into university after a year. When I entered college, I took the position of football captain during my first year. ”

He successfully balanced his studies with his pursuits. “I majored in industrial instrumentation and wireless communication and did many internships in various companies and private organizations after completing my electronics engineering course.”

He knew electrical engineering so much that he dared to criticize his teachers in class. “My father was an electrical engineer, and he taught me many things, including all the technical terms used in that field. I was annoyed when the teachers mispronounced words,” Onyango said.

“They thought I was rude and disrespectful because I wouldn’t think twice about reprimanding them. Teachers don’t like to be criticized in public.”

MEETING COMPATIBILITY

An engineer friend and colleague sparked Onyango’s interest in sports. “I had a friend who made a refrigerator and an air conditioner.

He joined sports training and went to the US. So when he came back, while we were sharing information, he sat down, sharing information during the December holidays, “he said: “I became interested in his books. Yeah, I just got interested in power and status. I didn’t know how to lift weights or bodybuilding is science until he came back and gave me some books,” he added.

During Christmas break, Onyango would accompany his friend to the gym, where they would lift weights while reading books to understand the science involved.

“That’s what drove me. I was immersed in it. I started to like books, which gave me links, and that’s how I was able to live well,” he said.

He immersed himself in his newfound love and took extra steps to improve his skills. “I did a lot of training outside of there, working in gyms, which was really amazing. I gradually developed a passion for sports. So I learned sports. sports, strength and conditioning,” he said.

“I’m a certified world-class athletics coach, and I’m also a world-class two-level strength and conditioning coach. My main work is in athleticism, strength and conditioning.”

Eventually, he was hired by journalist Kamau Kiruri, who owned Image Gym in Westlands. Kiruri also worked as an editor at Citizen and edited The Leader magazine.

“Kamau showed his respect. He was a parent at Braeburn school. He once said, ‘Brother, I can’t pay for you. So, I’m trying to find a place for you,'” Onyango said.

“However, before that, I was employed at Jimkana Sports Club, where I interacted with cricketers and locals. Kamau came back and took me to Braeburn School.”

It turns out that joining Braeburn has given him options and other blessings. “Just one year at Braeburn, I got into rugby. Felix Ochieng, an assistant coach and sports teacher at Braeburn, was giving Kenya Sevens training equipment,” he said.

“Felix came to me and asked me if I could help them with strength and good condition. It was between 2009 and 2010. We guided the team, and I think it was the beginning of power and status with Shujaa. “So from there now, I think. things just went north with education.”

SUCCESS AT WORK

Onyango’s fitness expert showed good manners. No wonder he was hired by the Kenya National Olympic Committee.

“I am a strength and conditioning consultant and coach for Trail Blazers Volleyball Club and Mwamba RFU,” he said.

“I have worked with Nock again since April this year when I was involved in helping to form Team Kenya for Paris 2024. I am working with the Lionesses, the Kenyan women’s rugby team.”

He was instrumental in Winfred Yavi’s incredible performance, which saw him add an Olympic title to his world championship and break the Diamond League 3000m sailing record in Rome.

“I have been working with a steeplechase girl, Yavi, for three years. She was suffering from a chronic back injury when she came to see me. Kari Akim, a well-known Nock physiotherapist, introduced her , “he said.

In addition, he worked closely with Faith Cherotich, William Kimanyal, Faith Kipyegon and many other Kenyan athletes during the Team Paris athletics camp. He has also been working with Hellen Obiri since 2019.

In addition, Onyango has been racing Kenya’s top athletes. Humphrey Hayange, Lavin Asego and Collins Injera are some of the people he has collaborated with. To perform better, Onyango says Kenyans must commit to vigorous exercise.

“Strength and conditioning is a growing field in Kenya. Many clubs have not embraced it and many coaches and club managers do not understand it. They still think that strength and conditioning is building. Just the body,” he said.

“They don’t understand that strength and conditioning is functional and movement training. It’s sports movement training that helps individuals and teams improve speed, strength, power, endurance and coordination.”

To fully reap the benefits of its sporting potential, Onyango says Kenya needs to change its perspective on power and status. “Strength and conditioning coaches help team managers, athletes and coaches with their recovery strategies, injury prevention, pre-hubs and hubs,” he said.

He dismissed as a myth the idea that power and status should not be presented to young children as it hinders their growth.

“Genets, body shape and family tree, in my opinion, are the main determinants of growth. Strength and condition will not reduce growth or height, or anything like that. I myth in Africa,” he said.

“Maybe we dig a little further and understand the condition and strength. People tend to forget that even the best athletes in the world in their prime can spend a week in the gym doing nothing but isometrics, conditioning and functional training, all without lifting weights.”

Strength and conditioning involve a lot. Examples include running, aerobics, phosphagen administration and lactic acid.

Onyango has been getting a lot of inspiration from the world’s most successful fitness gurus. He said: “I have a lot of role models of power and status, especially in America. “I have a guy named Phil Davis. He is a world-class consultant on the strength and conditioning of rugby. He is from Ireland.

We also have Richard Smith from New Zealand. “He is a highly skilled trainer in terms of strength and conditioning.” In addition, Onyango has learned several valuable lessons from his Kenyan colleagues, with whom he works closely.

“I can say that we are a small group here in Kenya. Geoffrey Kimani, a high-level body coach and sprinter, handles Omanyala,” he said. “There is Mike Shamir, who hosted KCB three weeks ago. Now we have Malik Ndemi, a rugby coach in Kenya Rugby Union. Richard Uchen lives in Kabras Sugar.”

Longevity has become a thing of late, even Chris Hemsworth is diving into the topic in his Disney + series Limitless. Still, it makes sense—who wouldn’t want to live, and live well, as long as possible?

As the fitness director at the Pritikin Heights Center, Caitlin Donato is something of an expert on this subject. He shared his three best tips for longevity, and they may be surprisingly common.

Do you want to strengthen your core, increase flexibility, and improve your stability immediately? Adding Scorpion yoga pose or Vrischikasana to your exercise routine can be a way to do this. This position is similar to the position of a scorpion, the body is bent backwards and the legs are bent upwards, like the tail of a scorpion. It’s a tough challenge that requires a lot of concentration and body control. This yoga asana improves flexibility while strengthening the upper body and core muscles. If you want to challenge your muscles to their limits, try the scorpion pose.

What is the shape of a scorpion?

Scorpion pose is an advanced yoga pose named after the Sanskrit word vrischikasana where “vrischik,” means scorpion, and “asana,” a seat or position. It is considered one of the most difficult and complex yoga poses, requiring stability, flexibility and strength in all areas. “It involves raising your legs above your head, twisting your body and placing your feet in your hands. This results in a scorpion-like shape, hence the name. This is usually done by experienced yogis because of its demanding nature. It can be a satisfying challenge for those who want to push their physical limits and deepen their yoga practice,” says yoga expert Himalayan Siddhaa Akshar.

What are the benefits of scorpion pose or vrischikasana?

Here are some of the benefits of scorpion pose or vrischikasana:

1. Strengthens core strength

Scorpion pose is a powerful core pose. To maintain balance and stability during the pose, the core muscles must be engaged. The abdominals, obliques, and upper abdominals work together to keep the body upright. In addition, the position requires pulling the legs up and over the head, putting a lot of pressure on the core muscles to keep the body in this position. This hard isometric block promotes core strength and endurance. A study published in the International Journal of Sports and Medicine found that regular yoga practice can help boost your core strength.

2. Improves flexibility

Regular exercise helps improve flexibility and aids in balancing the body, as found in a study published in the International Journal of Yoga. Likewise, scorpion pose is a great place to improve flexibility. The pose stretches the back, shoulders, hamstrings and hips. The spine is especially challenged as it is forced into the deep back. This can help improve spinal flexibility and range of motion. In addition, the pose stretches the hamstrings and hips, which can help increase leg flexibility. A regular practice of vrischikasana can lead to a significant improvement in overall flexibility. See why flexibility is important for your health and fitness.

3. Strengthens the back and shoulders

A study published in the Journal of Yoga and Physiotherapy found that following yoga poses can help strengthen your back and shoulder muscles. Incorporating vrischikasana can help strengthen the back and shoulder muscles. Because this pose requires the muscles of the back to be engaged to support the weight of the body and maintain the spine. It can also help improve back strength and prevent injuries. In addition, the pose stretches the shoulders, which can help increase flexibility and range of motion. Over time, a regular practice of scorpion pose can lead to increased strength and flexibility in the back and shoulders.

4. Prevents stress

According to research published in the International Journal of Preventive Science, regular yoga improves concentration, reduces stress and anxiety, and improves mental health. Scorpion pose can be a secret weapon for relieving tension and anxiety. The situation requires focus and strong concentration, which can help calm the mind and reduce racing thoughts. Facial massage can also help distract you from your worries and anxieties. As you focus on handling the situation and managing physical distractions, your mind may turn away from anxious thoughts. In addition, the deep back of vrischikasana can help release tension in the body, resulting in a feeling of relaxation and well-being.

5. Improves blood flow to the brain

Vrischikasana is believed to stimulate blood flow to the brain due to the twisted position. When the body is relaxed, blood can flow freely to the head and brain. This increased blood flow can provide the brain with more oxygen and nutrients, which can improve mental clarity, focus, and overall brain health. In addition, the deep spine of the scorpion pose can lengthen the spine and promote circulation, increasing blood flow to the brain, “explains the expert. However, more research is needed to confirm the fact .

How to do scorpion pose or vrischikasana?

Here is a step-by-step guide on how to do the scorpion pose or vrischikasana, as recommended by an expert.

• Stand tall with your feet together and arms raised.
• Exhale and bend your torso back, reaching your hands to the floor.
• Place your hands on the floor, palms facing down.
• Keep your arms straight and arch your back to support your back.
• Inhale and lift your legs off the floor.
• Bend your knees and bring your dumbbells to your knees.
• As you lift your legs, find your balance and switch arms as needed.
• Keep your back together and your spine straight.
• Exhale and reach your ankles or feet with your hands.
• If you can’t reach your feet, use a block or rope for help.
• Once you have a firm grip on your ankles or feet, exhale and lift your hips off the floor.
• Straighten your legs and point your toes towards the ceiling.
• Hold the pose for several breaths, breathing deeply and evenly.
• Inhale and slowly lower your legs to the floor.
• Place your hands on the floor and gently roll your back to a standing position.

Note: Before trying scorpion pose, make sure you have a solid foundation in yoga and are comfortable with some backbends. It is always recommended to practice under the guidance of a qualified yoga instructor.

Side effects of scorpion pose or Vrischikasana

Vrischikasana is an advanced yoga pose that, when practiced correctly, can provide many benefits. However, it is important to be aware of the possible side effects if the pose is not done correctly or if you have health conditions.

• Back pain: If Scorpion Pose is not done correctly or if you have pre-existing back problems, it can worsen back pain.
• Headache: The inverted Scorpion Pose can sometimes lead to increased blood flow to the head, which can cause headaches in some people.
• Dizziness: If you are not used to inversions, Scorpion Pose may cause dizziness or light-headedness.
• Shoulder injury: Improper arm positioning or excessive pressure on the shoulders can lead to shoulder injuries.
• Hand pressure: If you have weak hands or are not used to supporting your body weight on your hands, you may have wrist strain.

Frequently Asked Questions (FAQs)

1. Is it okay to exercise in the gym every day?

No, it is generally not recommended to practice scorpion pose every day. While it is a powerful form with many benefits, it is an advanced state that can be demanding on the body.

2. When is the best time to practice scorpion yoga?

The best time to practice scorpion pose or vrischikasana is usually in the morning or early morning.

That’s why:

• In the morning: Morning routines can help set the tone for the day and increase energy levels. The body often adapts and relaxes in the morning, making it easier to do difficult poses like Scorpion Pose.
• Early morning: Practicing yoga in the early evening can help reduce stress and anxiety, promote relaxation and a good night’s sleep. It is also a good time to relax after a busy day.

People are easily irritated or confused.

When we have to be “at work” or pay attention for a long time, it can be easy for us to start dreaming. No matter how strong your public speaking skills are, whether it’s teaching in the classroom or leading a meeting at work, it’s likely that at some point you’ve looked around for room to find at least one person with eyes glazed over from staring at the sky, asleep. shameless!), or searching their phones or tablets.

How can you keep your audience engaged throughout the day at school, at a speech, or at a business meeting?

Two words: Exercise breaks. Studies have shown that short physical activity breaks improve children’s behavior in the classroom and increase happiness, and data also suggest positive effects on academic performance. cognitive and academic (Daly-Smith et al., 2018; Kubesch et al., 2009; Vazou & Smiley-Oyen, 2014). Well-controlled laboratory studies in adults have shown positive effects of vigorous exercise on attention and memory (Chang et al., 2012; Loprinzi et al., 2018). But can exercise breaks help adults maintain focus in a “real world” environment? Can exercise breaks be good for adults?

To answer this question, I conducted a study of incorporating exercise breaks into several undergraduate and graduate psychology courses at Ohio State University (Hayes, 2024). This method was inspired by a laboratory study done well by Fenesi et al. (2018) that showed positive effects of practice breaks on attention and evaluation performance for videotaped lectures (compared to study as usual or video game play breaks).

How did we practice during lectures?

• Students were assigned to groups.
• Each group did a 5-minute workout.
• The students chose the music to play during the practice break.
• For each class, a group of students led the whole class during a practice break during the lesson.

Were people suffering from having to exercise during class?

No! The results were very good. Students reported that exercise breaks improved their attention span and allowed them to focus during class. They also rated exercise break time as enjoyable and improved peer relationships (Hayes, 2024).

Although this was a feasibility study, it showed that students tolerate practice breaks and find them enjoyable and beneficial. Indeed, they showed a strong preference for other classes to use practice breaks during lectures.

How can rest help me?

If you are a trainer or leader who regularly holds meetings longer than 30 minutes and you notice that attention has decreased among the attendees, it may be worth considering the implementation of short practice breaks . Of course, you will need a planned and practical approach that plans to include a wide range of mobility skills. My study provides practical guidance and tips for implementing exercise breaks, as well as sample exercise routines for breaks.

If you find yourself in a meeting, class, or at work and having trouble concentrating or doing the work you’re doing, it may be a good sign that it’s time to take a break. Sure, you can start doing jumping jacks, lunges, and burpees in the middle of your work session or classroom. However, you may prefer to use a more subtle approach.

Here are some tips for incorporating exercise breaks into the day. For example, during meetings or classes, sit in the back (back of the room, end of row) where you can take a break from sedentary behavior by standing up and doing low-impact movement. like taking a few steps around the room, calf. raise, or stretch out the hand to exchange the body. These are very small exercise gaps compared to some of the research mentioned above, but there is evidence that even light exercise can positively affect attention and memory. The important point is that the combination of sedentary behavior (sitting) and long hours in work such as listening to a lecture or meeting leads to a decrease in attention and an increase in mind wandering. Exercise breaks are another way to hit the reset button and refocus.